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Running: 10 Mile Run or Army 10-Miler, Beginner: 1.5 to 3.5 hrs/wk

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Running: 10 Mile Run or Army 10-Miler, Beginner: 1.5 to 3.5 hrs/wk

Author

Gale Bernhardt

All plans by this Coach

Length

16 Weeks

Plan Description

This 16-Week training plan is for the runner looking to step-up to a new distance and successfully complete a 10-mile event. Personal speed records will come at another race. The beginner plan is written for athletes intending to run, or run and walk, the event at a pace between 11 and 15 minutes per mile (finish time at 1:50 to 2:30). If you use the training plan “as is”, it is a 16-week program. The first week of the plan has you running three or four days. Two of the days are 20-minute runs and the third day is a 30-minute run. The plan helps you progress to a long run around two hours in length in Week 14. Every three or four weeks, rest weeks are included to help you recover, get stronger and faster.

Find the supporting documents you need to help you with this plan at this link.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
02:11:00 02:00:00
Day Off x3
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
02:11:00 02:00:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Gale Bernhardt

Gale Bernhardt Consulting Inc.

I offer one-on-one, completely personalized coaching for athletes that want customized training.

For athletes that enjoy self-coaching, but need a bit of help, I offer phone consulting services.

You can find more information about these services on my website www.galebernhardt.com


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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